← All sessions

Core & pelvic floor

Stabilizing Core & Foundational Pelvis

This workout focuses on stability and cultivating a strong, yet supple, core and pelvic floor foundation. Expect to feel grounded and capable.

20 minAll levelsEquipment: mat, light resistance band (optional)
60

Warm-up

  • Standing Pelvic Clocks

    180 seconds

    Visualize your pelvis as a clock face, gently tilting it to '12', '3', '6', and '9' with minimal movement elsewhere.

    Illustration of Standing Pelvic Clocks

Main session

Support & Steadiness Circuit

2 rounds

  • Pallof Press (kneeling or standing)

    10 reps per side

    Resist the rotation, keeping your torso stable and engaging your deep core.

    0 / 10
    Illustration of Pallof Press (kneeling or standing)

  • Clamshells with Band (optional)

    15 reps per side

    Focus on initiating the movement from your glutes, keeping your hips stacked and still.

    0 / 15
    Illustration of Clamshells with Band (optional)

  • Side Bend (standing or kneeling)

    10 reps per side

    Lengthen through your side body, feeling the stretch and active engagement of your obliques.

    0 / 10
    Illustration of Side Bend (standing or kneeling)

Pelvic Floor Integration

1 round

  • Deep Squat Hold with Breath

    45 seconds

    Breathe into your pelvic bowl, allowing for spaciousness and gentle release.

    Illustration of Deep Squat Hold with Breath

Cool-down

  • Figure Four Stretch

    120 seconds

    Gently deepen the stretch in your glutes, breathing into any areas of tension.

    Illustration of Figure Four Stretch

Tags

corepelvic floorstabilityfunctional strengthgroundingmindful